Comparing Nutrients in 500 calories Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing VS Sunflower Seeds

Weight per 500 calories

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing: 781g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.1 times more energy per unit of mass than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing, which is very high in comparison to other foods. Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing having low energy density.

Which food has more nutrients per 500 calories - Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	13% 17g	130g per day for Men 19-50 years
Sugars	73.3% 53g	3.1% 2.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	41% 15.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.74% 15.6μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31.3μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.7% 47mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.77% 0.78mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 211mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	391% 5859mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.97% 0.55mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17.3% 639g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 20.3 times more Vitamin B1, more Vitamin B2, 91.3 times more Vitamin B3, 73.7 times more Vitamin B6, 6.2 times more Vitamin B9 and 1.8 times more Vitamin E than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Sunflower Seeds:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 760.4 times more Sodium and 157.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 10.4 times more Copper, 5.8 times more Iron, 17.8 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium and 7.8 times more Zinc than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.

Comparison of macro-nutrients per 500 calories:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 7.2 times more Carbohydrate, 23.7 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6 and 11.4 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.